Strong is the new sexy
Feel good look good. This program is for all the bro’s and hoe’s who want to look good at pools and pilates.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 0 min | — |
| Superset | ||||
| 2A | Squat (Barbell) | 1 | 8 reps | @7 |
| 1 | 6 reps | @7.5 | ||
| 1 | 6 reps | @8 | ||
| 2B | Sit Up | 3 | 10–14 reps | — |
| 2C | Db jumps | 3 | 5 reps | — |
| Superset | ||||
| 3A | Bench Press (Barbell) | 2 | 8 reps | @7.5 |
| 1 | 6 reps | @8 | ||
| 3B | Hollow Hold | 3 | 0.3–0.5 min | — |
| 3C | Lying Chest Pass Med Ball Throw | 3 | 5 reps | — |
| Superset | ||||
| 4A | Step-Up (Weighted) | 3 | 5 reps | — |
| 4B | Overhead Press (Dumbbell) | 3 | 10 reps | @7 |
| 4C | Oblique Crunch | 3 | 20 reps | — |
| Superset | ||||
| 5A | Diamond Push Up | 3 | 8 reps | — |
| 5B | Plank (Weighted) | 3 | 1 min | — |
| 5C | Burpee | 3 | 8–10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 10 min | — |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @7.5 | ||
| 1 | 6 reps | @8 | ||
| 2B | Pullover (Dumbbell) | 3 | 8 reps | — |
| 2C | Side Plank | 3 | 0.5 min | — |
| Superset | ||||
| 3A | Chin-Up (Weighted) | 1 | 5–10 reps | @7 |
| 1 | 4–8 reps | @8 | ||
| 1 | 3–6 reps | @10 | ||
| 3B | Plank on Swissball | 3 | 0.5 min | — |
| 3C | Nordic Curl | 3 | 4 reps | — |
| Superset | ||||
| 4A | Hip Thrust (Machine) | 3 | 8 reps | — |
| 4B | Pendlay Row | 1 | 10 reps | — |
| 2 | 8 reps | — | ||
| 4C | Rear Delt Fly (Dumbbell) | 3 | 10 reps | — |
| Superset | ||||
| 5A | Bicep Curl (Dumbbell) | 3 | 21 reps | — |
| 5B | Med Ball Slam | 3 | 4 reps | — |
| 5C | Seated Calf Raise | 3 | 10–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 10 min | — |
| Superset | ||||
| 2A | Leg Press | 1 | 8 reps | @7 |
| 2 | 6 reps | @8 | ||
| 2B | Pallof Press | 3 | 6–12 reps | — |
| 2C | Broad Jump | 3 | 5 reps | — |
| Superset | ||||
| 3A | Seated Row (Cable) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8.5 | ||
| 3B | Lateral Lunge (Weighted) | 3 | 8 reps | — |
| 3C | Side Bend (Dumbbell) | 3 | 6 reps | — |
| Superset | ||||
| 4A | Bulgarian Split Squat (Dumbbell) | 1 | 6–8 reps | @7 |
| 1 | 6–8 reps | @8 | ||
| 1 | 6–8 reps | @8.5 | ||
| 4B | Cable Crunch | 3 | 12–20 reps | — |
| 4C | Tricep Kickback | 3 | 8 reps | — |
| Superset | ||||
| 5A | Face Pull | 3 | 0.5 min | — |
| 5B | Russian Twist (Dumbbell) | 3 | 0.5 min | — |
| 5C | Snatch (Dumbbell) | 3 | 0.5 min | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strong is the new sexy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Strong is the new sexy is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strong is the new sexy is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
